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What Is A Simple Beginner Training Program?

What Is A Simple Beginner Training Program?

  1. Are you a beginner when it comes to physical fitness and training? 
  2. Do you have an interest in a solid plan to improve your fitness and physical development? 
  3. Are you lost on where to begin when it comes to building strength from head to toe? 

As a beginner when it comes building strength you need to focus on building up your foundational strength while emphasizing good technique before worrying about anything else. Otherwise you’ll just be attempting to put the cart before the horse. Remember that there is an order to operations to making progress my friend. This is why I believe you’ll appreciate today’s article.

Beginner Training Program: Function First

As a general rule of thumb you want to emphasize incorporating movements that are multi-joint in nature…which means exactly what it sounds like. This means your movements predominately need to involve exercises that include more than one joint.

Push-ups, pull-ups, squats, and lunges are a great start for you to begin building on your foundational strength. Granted if you’re a true beginner and have zero experience with these movements then you may need to alter these movements to allow yourself time to adapt and progress with them.

In other words, you may not have the strength to perform a full standard push-up, or a full unassisted pull-up so you may need to perform your push-ups off the side of a bench with your hands on the bench and your feet on the floor. This is a variation that will allow you to distribute more weight to your feet taking a greater percentage of your bodyweight off of your arms until you build up enough strength to perform a standard push-up fully with your hands and feet on the ground.

You may need to make similar adjustments with your pull-ups performing inverted pull-ups with a TRX suspension strap, or underneath a smith machine. These variations are going to be necessary until you can develop your foundational strength to a respectable level to start earning the right to lift.

Beginner Training Program: Earn The Right To Lift

As a beginner I would start you on a 3 day a week whole body routine predominantly involving your own body resistance to get you used to performing foundational movements first.

You need to perform a healthy combination of push-ups, squats, lunges, and step ups 3 days a week. Of course you can vary the types of push-ups, squats, lunges, and step ups you perform by changing how you perform them.

For instance, you might perform your push-ups by varying the speed one day to be slower when you descend down into the push-up. A slower descent emphasizes the eccentric (negative) portion of the muscular contraction which will help you to build more strength in the movement.

A good example of a 3 day whole body routine that you want to run would involve you training on a Monday, Wednesday, and Friday. This gives you rest between training days and you can focus on building your strength from head to toe.

I like to tell my students that once they have become more proficient in building their foundation of strength primarily using their own body resistance that they are earning their right to lift.

Lifting also involves an entirely new set of variables involving technical proficiency. Because of this if you’re more capable in establishing a good foundation of strength using your own body resistance then it’s going to make your transition to lifting a lot more seamless.

A good example of a 3 day whole body program would look like the following…


Warm up: Jumping jacks 5×30

Walkout planks: 3×10

Squats: 3×20

Inverted rows: 3×10

Step ups: 3×10 (each leg)

Flutter kicks: 3×15 (each leg)



Warm up: Jumping jacks 5×30

Push-ups (off bench): 3×10

Squats: 4×12

Inverted rows: 3×8

Step ups: 3×8 (each leg)

Planks: 3×30 second holds



Warm up: Jumping jacks 8×25

Push-ups (off bench): 3×6

Slow descent push-ups (off bench): 2×4

Squats: 3×20

Wall sits (static hold): 2×45 second holds

Inverted rows: 3×8

Step ups: 3×8 (each leg)

Planks: 3×30 second holds


Beginner Training Program: The Takeaway

You need to get proficient with bodyweight movements and learn how to master your body and how to stabilize your joints during movement.

What are you currently doing to progress your fitness level from beginner to being advanced? 

What kind of training routine do you have in place now? 

Post up and share here below in the comments. 


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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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